Workout of the Day (WOD)

Friday 12/12/14

In case you didn't see it, I sent this note out earlier to those that are competing, volunteering and/or coming out to cheer everyone on at the CFBV & CFIB Toys for Tots Throwdown:

Hello and thank you again for registering for our annual fundraiser competition.

1st. Make sure to park in the street, not in the parking lot of the gym. There are other businesses open that day and parking is premium so for us to throw events like this, we must use on street parking and you will have to walk 1 block. You're all in good shape so 1 block of walking shouldn't be a big deal

2nd. This will be held at CrossFit Bellevue, the address is: 13425 SE 30th Street, Suite 2C Bellevue, WA 98005.

3rd. Check in is from 7-8am with a mandatory athlete briefing at 830am and the first wod will start at 9am sharp. Teams will be responsible for knowing their heats, they will be posted all over the gym, we have a schedule to keep so this is a smooth day and we can get everyone out at a reasonable time.

4th. Bring food and water, we will try to have a food truck there and we will have short breaks but, play it safe and plan ahead.

And last!!!!!! Remind each person on your team to bring a toy. The reason we are able to keep the cost of this event down is because it's a fundraiser, so make sure everone brings a toy. The U.S. Marines(the two arriving are also CrossFitters) will be at the event from 7-9 to talk to people and pick up the donations. We will get a group shot in front of all the toys before they are packed in the trucks.

If you have any other questions before the day of the event email

Thanks again,

Ron Onyon
CrossFit Interbay

Here are a few pictures from last years Toys for Tots Throwdown

Coach Lance

Coach Lance



2 Sets of 5 Reps @ 75-80% 1RM
3 Sets of 3 Reps @ 85-90% 1RM

5 Rounds
5 Push Press (Mx 95/65, Rx 115/5, FB 155/105)
10 V-Ups
15 KB Swings (55/35)

I'm not sure what this guy just set a world record in.

Today's Workout

Tomorrow's Workout